Spinach: nutritional value and health benefits

Spinach may benefit iron deficiency, eye health, reduce oxidative stress, improving blood glucose control in people with diabetes, helping prevent cancer and improving bone health. 

Spinach: iron deficiency, eyes, oxidative stress

On this page:

1. Nutrition Facts
2. Is spinach a good source of fibers? 
3. What minerals is spinach high in? 
4. What vitamins is spinach high in? 
5. Plant compounds
6. Supports Blood Health
7. Does spinach protect against oxidative stress? 
8. Does spinach keep your eyes healthy? 
9. Does spinach prevent cancer? 
10. Is spinach good for your brain?  
11. Eating spinach lowers blood pressure
12. Other benefits of spinach
13. Potential risks
14. Summary

Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia and is used in cuisines around the world.

Lots of quick facts about spinach and its benefits, including:

• Spinach contains iron, potassium, vitamin E, and magnesium

• Spinach is rich in vitamin C, about 34%(1) of a person's recommended daily amount 

• Spinach is loaded with nutrients and antioxidants that are essential for a healthy body

There are many ways to prepare spinach with soups or snacks, you can buy it canned or fresh and eat it cooked or raw.

Different cooking methods can change the nutritional content of spinach.

Spinch is delicious either on its own or in other dishes to increase the benefit and taste.

What are the nutritional components of this green leafy vegetable and what are its benefits? Let's dive in and learn about them.

Nutrition Facts

The health benefits of spinach are due to its mineral and vitamin content and low calorie content. Each 3.5 ounces (100 grams) of raw spinach contains(2):

• Carbohydrates: 3.6 g

• Calories: 23 kcal

• Protein: 2.86 g

• Calcium: 99 mg

• Iron: 2.71 mg

• Phosphorus: 49 mg

• Magnesium: 79 mg

• Potassium: 558 mg

• Vitamin A: 469 mcg

• Vitamin K: 483 mcg

• Folate: 194 mcg

• Sugar: 0.4 g

• Fiber: 2.2 g

• Fat: 0.4 g

• Water: 91%

Most of the carbohydrates in spinach are fiber, an incredibly healthy fiber that may aid weight loss for obese people.

Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose, which are easily metabolized.

Is spinach a good source of fibers?

Spinach is rich in insoluble fiber, which may support your body’s health.

Dietary fiber is known to have a protective effect on many diseases, such as(3):

• Digestive diseases such as constipation, hemorrhoids, gastroesophageal reflux disease, and duodenal ulcers

• Some cancers such as colon and rectal cancer

• Fiber is involved in the treatment of obesity

• Diabetes 

• Purifying the blood from bad cholesterol(LDL)

• Stroke

• High blood pressure and cardiovascular diseases

Spinach facilitates bowel movements and adds bulk to your stool as food passes through your digestive tract. This may help prevent constipation.

What minerals is spinach high in?

Spinach is one of the most important sources of iron and also many vitamins and minerals, including(4):

• Iron: Spinach is an excellent source of this essential mineral for the blood, as iron(5) helps in the formation of hemoglobin, which carries oxygen to the body's tissues

• Calcium: Spinach is rich in calcium, this mineral is essential for the health of bones, the nervous system, the heart and muscles

• Magnesium: Spinach is rich in magnesium, which is essential(6) for energy metabolism, maintaining muscle and nerve function, a regular heartbeat, a healthy immune system, and maintaining blood pressure

• Potassium: Spinach is high in potassium. It helps(7) regulate blood pressure, prevent heart disease, strengthen bones, and is involved in kidney function

Spinach also contains many other vitamins and minerals, including phosphorus, vitamins B6, and vitamin E. 

The presence of many nutritional components in spinach makes it suitable for smokers to compensate for the deficiency of some minerals or vitamins resulting from excessive smoking and energy drinks.

What vitamins is spinach high in?

Spinach is one of the most important sources of vitamins and also many vitamins, including(8): 

• Vitamin C: This vitamin is a powerful antioxidant that promotes the health of the body and the immune system

• Vitamin A: Spinach is rich in carotenoids, which the body converts(9) into vitamin A

• Vitamin K: Spinach contains an appropriate amount of the body's daily need for vitamin K, vitamin K(10) is necessary for blood clotting

• Folate: Also known as vitamin B9, it is a vital compound for pregnant women and is necessary(11) for the normal function of cells and the growth of body tissues

Spinach also contains many other vitamins, including vitamins B6 and B9, and vitamin E. 

Plant compounds

Spinach is a rich source of several important plant compounds that can improve health, including: 

• Kaempferol: Kaempferol(12) is an excellent antioxidant that may reduce the risk of cancer and some chronic diseases

• Lutein: One of the most important components(13) that improve eye health

• Nitrates: Spinach contains high amounts of nitrates, which may promote heart(14),  Building muscle and improving blood flow, especially for those who exercise, such as walking, running and other.

• Zeaxanthin: Zeaxanthin is an important antioxidant for the body's health, especially eye health

• Quercetin: Quercetin is an antioxidant that may prevent(15) infection and inflammation and reduce the symptoms of some chronic diseases. 

Spinach is a food source of anti-inflammatory properties. Spinach contains several plant compounds that can improve the body's health, such as antioxidants that are important for eye health. 

Supports Blood Health

Spinach is a plant-based iron food, making it an excellent choice if you’re following a vegan meal plan. 

Iron helps(16) your body produce hemoglobin, the red blood cell protein that carries oxygen to your organs and tissues. 

Iron from plant-based food sources is absorbed less well than from animal sources like beef, liver, and chicken. 

This is because some compounds in spinach, such as polyphenols and oxalic acid (oxalates), can bind to iron, affecting how much your body absorbs. 

Combining vitamin C-rich foods with iron-rich foods, such as spinach, may increase your absorption of plant-based iron. 

Some nutritious and delicious spinach recipes with other foods include: 

• Smoothie with spinach, berries, fruits, and water

• Cooking spinach and potatoes in the same pot

• Spinach and walnut salad with vinaigrette and blueberries

In short, spinach provides your blood with iron, which treats all types of anemia.

Does spinach protect against oxidative stress?

Spinach contains antioxidants, which fight oxidative stress(17) caused by free radicals that can damage cells. 

Free radicals are byproducts of metabolism. They can cause oxidative stress, which accelerates aging and increases the risk.

Some conditions caused by free radicals include: 

• Deterioration of the lens of the eye 

• Arthritis 

• Damage to nerve cells in the brain, contributing to conditions such as Parkinson's or Alzheimer's disease 

• Accelerated aging Increased risk of coronary heart disease, as free radicals encourage low-density lipoprotein (LDL) cholesterol to stick to artery walls 

• Some types of cancer caused by damage to the DNA of cells 

• Increased complications from diabetes

One study(18) in eight healthy people showed that spinach helped prevent oxidative damage.

Although this study was very small, its findings are supported by other research(19) in animals and humans. 

Does spinach keep your eyes healthy? 

Spinach is rich in zeaxanthin and lutein, which are carotenoids responsible for the color in some vegetables. 

Lutein and zeaxanthin may play an important role in protecting the eyes, including: 

• Preventing age-related macular degeneration

• Protecting against the development of cataracts

• Increasing macular pigment thickness

• Protecting vision

Human eyes contain(20) high amounts of these pigments, which protect your eyes from damage caused by sunlight.

Part of the protection for the retina is a pigment, lutein, which absorbs ultraviolet blue light, the most damaging wavelength of sunlight. 

Lutein is also thought to be an antioxidant that helps maintain eye health. The pigment itself can only come from the diet, and one very good source is spinach.

Additionally, several studies suggest that zeaxanthin and lutein help prevent(21) macular degeneration and cataracts, which are major causes of blindness. 

Because vitamin A is a fat-soluble vitamin, you'll absorb the antioxidants more if you eat a healthy fat with your spinach. 

You can eat fresh or cooked spinach with avocado, olive oil, sesame seeds, and nuts like almonds.

Does spinach prevent cancer?  

Spinach contains several nutritional components that help fight cancer and slow the growth of cancer. 

One study(22) showed that the compounds MGDG and SQDG found in spinach helped slow the growth of a person’s cervical tumor. It also reduced the size of the tumor. 

Eating this leafy green vegetable may also help prevent(23) breast cancer. 

Several human studies(24) link spinach consumption to a reduced risk of prostate cancer. 

Through studies related to spinach consumption, there are good results regarding cancers such as:

• Cervical cancer

• Prostate cancer

• Breast cancer

• Spinach may prevent cells from turning into cancer

One animal study suggests(25) that spinach may prevent the formation of cancer. 

In addition, spinach contains high amounts of antioxidants, which are known to fight cancer wherever it is found.  

Is spinach good for your brain? 

Spinach has nutrients that support brain function. Spinach can keep your mind sharp.

One study(26) found that eating a half-cup of cooked spinach or other leafy greens every day slowed age-related changes in memory.

The high levels of antioxidants, folate, and phylloquinone (a form of vitamin K found in leafy greens) in spinach help protect brain cells from damage.

Eating spinach for older adults may reduce the risk of Alzheimer’s disease.

The nutrients in spinach  prevent proteins from building up in your brain and reduces inflammation that can damage brain cells. 

Spinach contains omega-3 which supports brain function and keeps you away from aging. 

The suggestion is to eat foods rich in omega-3 as a salad mix or cooked to get more benefits.

Eating spinach lowers blood pressure

Spinach contains high amounts of nitrates(27), which have been shown to help regulate blood pressure levels and reduce the risk of heart disease. 

Nutrients in spinach that help make nitric oxide include: 

• Potassium

• Magnesium

• Folate

One study(28) in 27 people found that eating spinach effectively lowered blood pressure levels. 

Several other studies(29) have observed similar effects, suggesting that spinach promotes heart health. 

One study(30) found that participants who drank a spinach drink had lower blood pressure for up to five hours after finishing the drink. 

Other benefits of spinach

Spinach contains many antioxidants, fiber, vitamin K, A, and minerals such as potassium and zinc, which makes spinach have many different health benefits. 

Reducing the severity of asthma

Managing asthma by eating a diet rich in fruits and vegetables can reduce the severity(31) of asthma symptoms and reduce the risk of severe attacks. 

The antioxidants in spinach, such as vitamin C, vitamin E, and beta-carotene, may help improve lung function and relieve shortness of breath.

Reducing blood sugar

Spinach contains an antioxidant known as alpha-lipoic acid, which studies(32) indicate lowers glucose levels, increases insulin sensitivity, and prevents oxidative changes caused by stress in diabetics. 

Including spinach in the diet to manage diabetes in people with it helps reduce complications of diabetes. 

Bone health

Spinach contains vitamin K and minerals necessary for building bones and increasing bone strength, especially in people with osteoporosis and women in menopaue.

Scientists have discovered(33) the role of vitamin K in increasing bone mineral density, especially in people with osteoporosis. 

In addition, there is a relationship between low intake of vitamin K and an increased risk of bone fractures.

Vitamin K acts as a modifier of bone matrix proteins.  

Not only does vitamin D improve calcium absorption, vitamin K also helps with this. 

Skin and hair health

Spinach and other leafy greens rich in vitamin C are essential(34) for building and maintaining collagen, which provides a strong and attractive structure to the skin and prevents hair loss.

Spinach contains high levels of vitamin A, which regulates(35) oil production in the pores of the skin and hair follicles to moisturize the skin and hair.

Additionally, iron deficiency is a common cause of hair loss, which a person can help prevent by following a diet that contains a combination of iron-rich foods, such as spinach, okra, oats, and lentils. 

Supports digestion

Spinach is rich in fiber and water, both of which help prevent constipation and promote digestive health. 

To prevent digestive diseases, a diet rich in fiber such as spinach and other vegetables can be followed.

Potential risks

Spinach is generally considered a healthy food. However, it may cause adverse effects in some individuals with certain bodily dysfunctions.

Blood clotting

Spinach has a good amount of vitamin K, which has many functions in the body but is best known for its role in blood clotting. 

Vitamin K can interfere(36) with blood-thinning medications. People taking blood thinners should be careful about consuming large amounts of spinach.

Kidney stones

Spinach is high in calcium and oxalate(37), so people at risk for kidney stones should limit their intake of spinach. 

Kidney stones, especially calcium stones, are caused by a buildup of acids and mineral salts. 

Eating spinach daily alone or mixed with vegetables and fruits as part of a healthy diet supports immunity, digestive system, blood, brain and eye health. 

Summary 

Eating spinach daily alone or mixed with vegetables and fruits as part of a healthy diet supports immunity, digestive system, blood, brain and eye health. 

However, some individuals may need to eat these vegetables in moderation, eating food in balance and variety we get many benefits without risks.